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Ran a 10k - Official Thread

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On 3/11/2019 at 8:17 AM, Zasada said:

Tomorrow I have a Strength run scheduled in my plan.  Slated for 3k WU, 6x1.5k @ MP-10 w/500m jog in-between, then 3k CD.

Sunday was supposed to be 3k WU + 12k Tempo + 3k CD, but I ended-up doing the 12k Tempo at roughly MP-10.  Not really intentionally, I was just running mostly by feel/HR and that's what it came out to be.

So, tomorrow, since I can do the 12k entirely at MP-10 (as I did Sunday), should I just do that and forget about the jogging breaks in-between?  Would really simplify things.  Or am I supposed to follow the letter of the law?  Or perhaps I should amp-up the intervals to MP-20 (for example) and keep the jogs?

Thanks for taking my call.  Will hang up and listen.

 

Following-up.  Decided to try to do the run as prescribed.  Getting up at 0330 really sucked (considering DST and it felt like 0230).  

It was hard to keep a constant/faster/MP-10 pace for the assigned distances because of ice.  While temps were nice (~0C/32F), there had been some melt/refreeze overnight and there were lots of icy sections I had to slow down for.  

So while I didn't hit the paces precisely, it did feel like a run of consequence.  Didn't help that I have new pain on my lower shin but hopefully that's just another one of those things that lasts a day or two and then disappears.

Three easy 10Ks between now and my 10K race on Sunday.

 

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Look at you guys with all of this free time to post running plans. Some of us have to work ya know. 

(started new job yesterday!)

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5 minutes ago, Brony said:

Look at you guys with all of this free time to post running plans. Some of us have to work ya know. 

(started new job yesterday!)

Congrats!

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11 minutes ago, Brony said:

Look at you guys with all of this free time to post running plans. Some of us have to work ya know. 

(started new job yesterday!)

Awesome. Congrats!

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2 hours ago, Zasada said:

Following-up.  Decided to try to do the run as prescribed.  Getting up at 0330 really sucked (considering DST and it felt like 0230).  

It was hard to keep a constant/faster/MP-10 pace for the assigned distances because of ice.  While temps were nice (~0C/32F), there had been some melt/refreeze overnight and there were lots of icy sections I had to slow down for.  

So while I didn't hit the paces precisely, it did feel like a run of consequence.  Didn't help that I have new pain on my lower shin but hopefully that's just another one of those things that lasts a day or two and then disappears.

Three easy 10Ks between now and my 10K race on Sunday.

 

I read through the program you sent me and I'd say you are running your paces too slow.  It shouldn't be as easy as you are saying they are. 

 

The question is how fast should you run.  That's a hard question, but you want to be pretty tired at the end of that Wednesday fartlek workout.  It should get to the point later on in the plan that you couldn't imagine doing anything but easy on the day after a hard workout. 

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Btw, I think there's something really wrong.

I looked at the temp today, saw that it was 39 degrees, and said to myself "finally some good weather for a run".

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3 minutes ago, SteelCurtain said:

I read through the program you sent me and I'd say you are running your paces too slow.  It shouldn't be as easy as you are saying they are. 

 

The question is how fast should you run.  That's a hard question, but you want to be pretty tired at the end of that Wednesday fartlek workout.  It should get to the point later on in the plan that you couldn't imagine doing anything but easy on the day after a hard workout. 

OK, so the easy runs should still feel easy, but I'll do the SOS runs with a little more purpose.

FWIW, today I did feel gassed after my Strength run, most likely because it's only two days after my tempo run.  First time in a while I've done two 12km+ runs in a three day span.

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2 minutes ago, gianmarco said:

Btw, I think there's something really wrong.

I looked at the temp today, saw that it was 39 degrees, and said to myself "finally some good weather for a run".

You're not kidding.  It was 0C/32F this morning and I felt like I overdressed.  Actually removed my touque for the last third of the run.

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This is why I hate running. I wait 3 mother####ing months for some nice weather to run. And finally, (of course as soon as the taper starts), the weather is starting to warm up here.

BUT, oh there is a BUT, it's raining like a mother####ing baby monsoon over here. Gonna rain the rest of today and all day tomorrow. 48 degrees and rain.

Awesome. :censored:

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2 hours ago, Zasada said:

OK, so the easy runs should still feel easy, but I'll do the SOS runs with a little more purpose.

FWIW, today I did feel gassed after my Strength run, most likely because it's only two days after my tempo run.  First time in a while I've done two 12km+ runs in a three day span.

Yes.  I don't care about the easy runs, other than they need to be stupid easy. 

 

Yes, the multiple hard runs a week is what makes Hanson's work.  The cumulative fatigue is real and makes my legs and the rest of my body exhausted.

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For those who don't think about the food aspect of your running, let this be your PSA. Today was a 1.5 warm up, then 4x1.5 at MP-10 seconds. My goal MP is 9:09.

Warm up was fine. Here are my 4 segments:

Segment 1: 8:55 pace. 161 HR

Segment 2: 8:53 pace. 163 HR

Segment 3: 8:48 pace. 162 HR

Segment 4: 8:38 Pace. 161 HR

I pulled it off, but I was cooked. Didn't even bother with the cool down. Just ran the .3 back to the house with my tail dragging between my legs.

Immediately got dressed and drove to a local restaurant for a large steak, baked potato, and salad.  A good reminder 3 weeks before race day to eat, eat, eat.

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24 minutes ago, ChiefD said:

For those who don't think about the food aspect of your running, let this be your PSA. Today was a 1.5 warm up, then 4x1.5 at MP-10 seconds. My goal MP is 9:09.

Warm up was fine. Here are my 4 segments:

Segment 1: 8:55 pace. 161 HR

Segment 2: 8:53 pace. 163 HR

Segment 3: 8:48 pace. 162 HR

Segment 4: 8:38 Pace. 161 HR

I pulled it off, but I was cooked. Didn't even bother with the cool down. Just ran the .3 back to the house with my tail dragging between my legs.

Immediately got dressed and drove to a local restaurant for a large steak, baked potato, and salad.  A good reminder 3 weeks before race day to eat, eat, eat.

Great workout!  Really, all you need are 1 (maybe 2) breakthrough sessions a week.  This sounds like one of 'em.  I like seeing repeats of 1.5 to 2 miles, as a few of you have been doing.  

But your system can handle both steak (red meat) and salad after that?  Those are two food groups that generally are most difficult for me to digest.

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5 minutes ago, tri-man 47 said:

 

But your system can handle both steak (red meat) and salad after that?  Those are two food groups that generally are most difficult for me to digest.

After segment two all I could think about was a big steak. Clearly my body needed some protein.  :lol:

My body could handle that food today, but I have to be selective on what I eat and when. I've been fighting some colon issues for the last 10 days, and usually salad is a no-no. But I needed veggies desperately. So I rolled the dice tonight.

As long I keep the rough type foods under control I'm ok. But tonight I needed protein and a salad in a big way and it worked out.

Edited by ChiefD
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Here is your other PSA of the day. When I was at the running store last week, I got to talking to the guy about marathon nutrition. I've been pretty burned out on the Honey Stingers I use, but the body can tolerate them so I stick with them.

He recommended a brand called Huma. It's an energy gel that is all natural. So the one he recommended was an apple and cinnamon flavor. Said the consistency was more like apple sauce than a gu type consistency.

So I bought one to try on my long run this past weekend. I saved it until about mile 12, because I knew a bathroom would be available in about 2 miles if this didn't jive with the GI.

I took one bite of this, and OH MY GOD IT WAS LIKE EATING A PIECE OF APPLE PIE!!

Dead serious. It was such an unexpected joy at that junction that I actually smiled while I inhaled this thing. It was a hundred easy calories, and the body did not reject the offering. I will definitely be carrying a few of these in Carmel just in case I need a mental pick me up. Not to mention some nutrition.

Good stuff.

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35 minutes ago, ChiefD said:

Here is your other PSA of the day. When I was at the running store last week, I got to talking to the guy about marathon nutrition. I've been pretty burned out on the Honey Stingers I use, but the body can tolerate them so I stick with them.

He recommended a brand called Huma. It's an energy gel that is all natural. So the one he recommended was an apple and cinnamon flavor. Said the consistency was more like apple sauce than a gu type consistency.

So I bought one to try on my long run this past weekend. I saved it until about mile 12, because I knew a bathroom would be available in about 2 miles if this didn't jive with the GI.

I took one bite of this, and OH MY GOD IT WAS LIKE EATING A PIECE OF APPLE PIE!!

Dead serious. It was such an unexpected joy at that junction that I actually smiled while I inhaled this thing. It was a hundred easy calories, and the body did not reject the offering. I will definitely be carrying a few of these in Carmel just in case I need a mental pick me up. Not to mention some nutrition.

Good stuff.

Love me some Huma gels. The consistency and the flavor are the best I’ve found. Unfortunately I’ve yet to do a race that has them at the aid stations, but they’ve become my go-to for what’s in my pack at the start of a race and in my drop bags. 

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21 hours ago, Brony said:

Look at you guys with all of this free time to post running plans. Some of us have to work ya know. 

(started new job yesterday!)

Congrats on finding someone that would take you. ;)

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For a year plus of lower back pain and a pain in the left oblique and butt when running (varies from barely noticeable to I can't run today).  Tried 3-4 months of PT and 2-3 months of the chiro.  Went to the ortho clinic on Saturday and the spine and hips checked out better than average for a 52 year old.  They started me on roids and muscle relaxers.  It's helped provide some relief.  Had my best 5 k in years yesterday with a 26:45 on the treadmill.  That may have been a weight handicapped pr.  Actually did this on quads that were shredded from a 2000 ft 4 mi decent on Sunday and breaking out the bike for the first time in ages on Tuesday.

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Last night I pulled the trigger on signing up for a half marathon and a full marathon.

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25 minutes ago, BassNBrew said:

Last night I pulled the trigger on signing up for a half marathon and a full marathon.

Both races this weekend?

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19 hours ago, Zasada said:

You're not kidding.  It was 0C/32F this morning and I felt like I overdressed.  Actually removed my touque for the last third of the run.

For all of my fellow English speakers....touque = hat.

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1 minute ago, gruecd said:

For all of my fellow English speakers....touque = hat.

Ahh, that makes waaaaay more sense than me thinking he took out his tongue. 

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10 hours ago, ChiefD said:

Here is your other PSA of the day. When I was at the running store last week, I got to talking to the guy about marathon nutrition. I've been pretty burned out on the Honey Stingers I use, but the body can tolerate them so I stick with them.

He recommended a brand called Huma. It's an energy gel that is all natural. So the one he recommended was an apple and cinnamon flavor. Said the consistency was more like apple sauce than a gu type consistency.

So I bought one to try on my long run this past weekend. I saved it until about mile 12, because I knew a bathroom would be available in about 2 miles if this didn't jive with the GI.

I took one bite of this, and OH MY GOD IT WAS LIKE EATING A PIECE OF APPLE PIE!!

Dead serious. It was such an unexpected joy at that junction that I actually smiled while I inhaled this thing. It was a hundred easy calories, and the body did not reject the offering. I will definitely be carrying a few of these in Carmel just in case I need a mental pick me up. Not to mention some nutrition.

Good stuff.

Sounds great, but I just went to RW with plans to order a box, and they're literally twice the cost of GU.  No way I'm paying $2/gel.  Pass.

ETA:  Discount codes don't apply to their products, either.  Double pass.

Edited by gruecd

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34 minutes ago, ChiefD said:

Both races this weekend?

Ummm...have you hacked my computer?

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13 minutes ago, gruecd said:

Sounds great, but I just went to RW with plans to order a box, and they're literally twice the cost of GU.  No way I'm paying $2/gel.  Pass.

Yikes, same up here in Canada.  Maybe I'll give a few a try for special occasions.

I see some come with caffeine.  What's the thinking behind that?  Is caffeine good for performance or bad?  I always thought of it as a diuretic (and thus bad).  

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2 minutes ago, Zasada said:

Yikes, same up here in Canada.  Maybe I'll give a few a try for special occasions.

I see some come with caffeine.  What's the thinking behind that?  Is caffeine good for performance or bad?  I always thought of it as a diuretic (and thus bad).  

I use Salted Caramel GU, also with 20mg caffeine.  I think it helps.

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2 minutes ago, Zasada said:

Yikes, same up here in Canada.  Maybe I'll give a few a try for special occasions.

I see some come with caffeine.  What's the thinking behind that?  Is caffeine good for performance or bad?  I always thought of it as a diuretic (and thus bad).  

Caffeine is absolutely a (legal) performance enhancing drug. It’s been shown to increase time to exhaustion in lab tests,  mental focus, increased fat oxidation, and on and on. And the diuretic effect is way overblown, and would require higher doses than you’d be getting in sports nutrition products. 

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In my personal experience with caffeinated drinks gels etc... during endurance mountain bike races, I found it optimal to start with non caffeine and switching sometime between half way and 2/3rds (pending duration and upcoming elevation) and continuing until the end. 

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11 minutes ago, SFBayDuck said:

Caffeine is absolutely a (legal) performance enhancing drug. It’s been shown to increase time to exhaustion in lab tests,  mental focus, increased fat oxidation, and on and on. And the diuretic effect is way overblown, and would require higher doses than you’d be getting in sports nutrition products. 

How am I only learning this now?!  

Come Sunday, I could be (legally) more "fired-up" for my 10K than planned!

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34 minutes ago, SFBayDuck said:

Caffeine is absolutely a (legal) performance enhancing drug. It’s been shown to increase time to exhaustion in lab tests,  mental focus, increased fat oxidation, and on and on. And the diuretic effect is way overblown, and would require higher doses than you’d be getting in sports nutrition products. 

What do you think about beet juice? The week of my marathon last year I bought some (actually an apple/beet juice mixture) mainly just for carb calories but also because I’d remembered reading about beet juice helping endurance.  I even had a glass marathon morning. I have no idea if that helped but I’m considering doing a lot of the same things as last year since that race went well.  Perhaps store bought stuff wouldn’t be that effective since I’m not juicing my own fresh beets or something.

 Edit: Maybe I should find my old juicer out of the closet, bring it to the hotel and @ChiefD @gruecd @The Iguana and I can all do shots before the race.

Edited by Juxtatarot
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By the time I'm done learning all the little things that help me run faster, my pre race routine is going to take 3 hours to complete and cost about $247 per race.

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I could see alternating caffeine gels in a race but personally I would get too wired. In the absence of coffee I’d use caffeine gel in a race but I drink coffee before every run no matter how early so non caffeine gels are all I buy. Will try Huma and SIS next time, I think I still have Roctane and Maurten left from the fall. 

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My friend and HS classmate who runs professionally for the Hansons and who's a 3-time qualifier for the Olympic Marathon Trials told me once that she abstains from all caffeine for a couple of weeks before big races in order to get the full effect on race morning.

Edited by gruecd
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I don’t notice any difference from gels/chews with caffeine and without.  But I drink several cups of coffee most days so I’m pretty used to caffeine in the mornings.

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29 minutes ago, Juxtatarot said:

What do you think about beet juice? The week of my marathon last year I bought some (actually an apple/beet juice mixture) mainly just for carb calories but also because I’d remembered reading about beet juice helping endurance.  I even had a glass marathon morning. I have no idea if that helped but I’m considering doing a lot of the same things as last year since that race went well.  Perhaps store bought stuff wouldn’t be that effective since I’m not juicing my own fresh beets or something.

 Edit: Maybe I should find my old juicer out of the closet, bring it to the hotel and @ChiefD @gruecd @The Iguana and I can all do shots before the race.

You know, since @gianmarco didn't run last weekend he should sign up and run the half. Short drive from St. Louis.

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I'm thinking if I am at the starting line and say:

BeetJuice, BeetJuice, BeetJuice

SteveC will show up and carry me on his shoulders for 26.2 miles for a new PR.

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2 hours ago, ChiefD said:

You know, since @gianmarco didn't run last weekend he should sign up and run the half. Short drive from St. Louis.

I'm in!!

Which one of you 4 is going to drop out and watch my kids while I run?

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3 hours ago, gianmarco said:

By the time I'm done learning all the little things that help me run faster, my pre race routine is going to take 3 hours to complete and cost about $247 per race.

Nike Vaporfly shoes: $240

Two Huma gels: $4

Bottle of beet juice: $3

Performance of a lifetime: Priceless

Not that crazy of an idea ...

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Log into Strava today, and oh look, @Juxtatarot runs *taper* 10Ks at a pace I hope to race at...

:tebow:

Edited by Zasada
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Just now, Zasada said:

Log into Strava today, and oh look, @Juxtatarot runs *taper* 10Ks at a pace I hope to race at...

At my resting heart rate while I sleep.....

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1 hour ago, ChiefD said:

I'm thinking if I am at the starting line and say:

BeetJuice, BeetJuice, BeetJuice

SteveC will show up and carry me on his shoulders for 26.2 miles for a new PR.

You ever meet SteveC?  Dude isn't carrying ANYBODY on his shoulders for any distance ;)

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5 minutes ago, gruecd said:

You ever meet SteveC?  Dude isn't carrying ANYBODY on his shoulders for any distance ;)

Ok, well......you then. 

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3 hours ago, gruecd said:

My friend and HS classmate who runs professionally for the Hansons and who's a 3-time qualifier for the Olympic Marathon Trials told me once that she abstains from all caffeine for a couple of weeks before big races in order to get the full effect on race morning.

I do this and I’m not an Olympian. Also, if you’re drinking beet juice, don’t be alarmed when your urine is red. It took about 5 minutes of me thinking I needed to go to the hospital to realize it was the beet juice and not blood.

Edited by JShare87

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3 minutes ago, JShare87 said:

I do this and I’m not an Olympian. Also, if you’re drinking beet juice, don’t be alarmed when your urine is red. It took about 5 minutes of me thinking I needed to go to the hospital to realize it was the beet juice and not blood.

worse than red pee is red poo 

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